Run-Walk Workout: Warm-up walking 5 minutes at a brisk pace. Repeat run-walk intervals for the prescribed time (eg. Run two minutes and walk two minutes for 24 minutes) and cool-down walking 5 minutes at an easy pace. (Go from walking to running in just 30 days!)

Cross-training: Include activities that are non-running or walking. If you are new to an active lifestyle and have been inactive, rest on the cross-training days for the first 4 weeks, and then add the cross-training workouts to the schedule for week 5. If you are active 3 or 4 days already, follow the schedule as it appears. Cycling, swimming, Pilates/yoga, strength training, elliptical training, stair climbing, and Spinning are great cross-training modes for 5-K training.